тяжелая атлетик&

DylanJM

Time for a new log. Strength sports forum is too quiet so I'll stick it here instead.

Current plan is to lift at the Leinster Open which is on the 4th/5th June.

Stats:
Male (24 y/o)
Body weight: 88kg
Snatch: 88kg
Clean & Jerk: 120kg
Total: 206kg

Here's last week's training, which was week 5 of 12 from the program for the Leinster Open.

Monday 11th of April:

Power Snatch:

(54/3)5

Snatch:

(64/2)2, (72/2)2, (74/2)2, 76/1, 78/1

Power Clean & Jerk:

(72/2+2)2, (84/2+2)4

Snatch Pull:

(80/3)2, (90/3)2, 95/3

Front Squat:

72/3, 84/3, (96/3)5


Wednesday 13th of April:

Power Snatch:

(54/2)2, (64/2)2, 66/2, 68/2, (70/1)2

Clean & Jerk:

(72/3+1)2, (84/2+1)2, (96/2+1)2, (100/2+1)2

Clean Pull:

(110/3)3, (115/3)2

Front Squat:

70/4, 85/4, 100/4, (110/4)5

Bench Press:

(60/4)5


Friday 15th of April:

Snatch Pull + Power Snatch:

(54/2+2)5

Power Clean + Front Squat + Jerk:

(72/2+2+2)5


Saturday 16th of April:

Snatch:

(54/2)2, (64/1)2, 72/1, 76/1, (80/1)3, 82/1, 82/x

Clean & Jerk:

(72/2+1)2, (84/1+1)2, 96/1+1, 102/1+1, (108/1+1)3

Front Squat:

70/3, 85/3, 100/3, 110/3 120/3, 130/3, (120/3)3

RDL:

(70/6)3

DylanJM

Yesterday's Training:

Monday 18th of April:

Week 6 of 12

Power Snatch:

(54/3)3

Snatch:

(54/2)2, (64/2)2, (72/2)2, 76/2

Power Clean & Jerk:

(72/2+2)2, 84/2+2, (90/1+1)2

Snatch Pull:

90/3, 95/3, 100/3

Front Squat:

72/3, 84/3, (96/3)3

Having a good run of training at the moment, which seems to be coinciding with reintroducing snatch and clean pulls to my training. Lots of work to be done on improving my snatch though, my pull looked very wonky on the 76kg double. Need to concentrate on getting into a correct starting position.

DylanJM

Wednesday 20th of April:

Power Snatch:

(54/2)2, (64/2)2, (70/1)2

Clean & Jerk:

(72/3+1), (84/2+1)2, 96/2+1, 100/2+1

Clean Pull:

110/3, 115/3, 120/3

Front Squat:

70/3, 85/3 100/3, (110/4)3

Bench Press:

(60/4)3

Snatches were much better today, kept my hips higher in the start position. Judging by the video they could do with being a tad higher though.

https://www.youtube.com/watch?v=_87wN7C2Qi4

MightyMandarin

How do you find training in Hercs?

DylanJM

It's pretty great. Handy location, great equipment and fantastic members. Only slight downside is the lack of space imo.

They recently added some new Eleiko equipment as well which is nice. Two new weightlifting bars, two new powerlifting bars and plates for both. That added to all the equipment they already have means it's probably one of the best equipped gyms in the Dublin, if not the country.

Platforms should be getting a much needed refurb on Sunday as well.

DylanJM

Friday 22nd of April:

Snatch Pull + Hang Snatch:

(55/2+2)3

Power Clean + Front Squat + Jerk:

(72/2+2+2)3

DylanJM

Saturday 23rd of April:

Snatch:

(54/2)2, (64/1)2, 72/1, 76/1, 80/1, 80/F

Clean & Jerk:

(72/2+1)2, (84/1+1)2, 96/1+1, 102/1+1, 108/1+1

Front Squat:

70/3, 85/3, 100/3, 110/3, 120/3, 130/2, (140/1)2, 120/2

Snatch Grip RDL:

60/6, 70/6, 80/6

DylanJM

Monday 25th of April:

Week 7 of 12

Power Snatch:

(55/3)4

Snatch:

(65/2)2, 72/2, (76/2)2, 81/2

Used straps on the last two sets as I felt a callous tear coming on. Snatches felt really good today, I think 81 is a PB double.

Power Clean & Jerk:

(72/2+2)2, (84/2+2)2, 96/1+1, 100/1+1

Last two singles felt really good, jerks were solid. 100 matches my power clean PB.

Snatch Pull:

90/3, (95/3)3

These felt really good.

Front Squat:

70/3, 85/3, (100/3)4

Still feeling Saturday's squats during these, probably shouldn't have done those singles with 140. I will probably cap squat weights at 110% (of C&J) during prep cycles from now on and save anything heavier for competition cycles.

Great training session today!!!

DylanJM

Wednesday 27th of April

Power Snatch:

(55/2)2, (65/2)2, 70/2, 75/2*

*second rep wasn't a power snatch

Clean & Jerk:

(72/2+1)2, (84/2+1)2, 96/2+1, 100/2+1, 104/2+1

Think that's a PB, wasn't the prettiest though.

Clean Pull:

(110/3)3, 120/3

Front Squat:

70/4, 85/4, 100/4, (110/4)3, 120/4

Bench Press:

(50/4)2, 60/4, 70/4

Ok training session, wasn't as good as Monday but that was to be expected.

DylanJM

Friday 29nd of April:

Power Snatch + OHS:

(55/2+2)4

Power Clean + Front Squat + Jerk:

(72/2+2+2)4

Feeling a bit flat. Last heavy training tomorrow before a deload week next week.

DylanJM

Saturday 30th of April:

Snatch:

(55/2)2, (65/1)2, 72/1, 77/1, 80/1, 83/1, 85/1

Clean & Jerk:

(72/2+1)2, (84/1+1)2, 96/1+1, 102/1+1, 108/1+F, 112/1+1

Front Squat:

70/3, 85/3, 100/3, 110/3, (120/3)3, 110/3

Wore straps for the snatches cos I'm a wuss. Didn't feel particularly great today so I'm pretty happy to have done the lifts I did. Will hopefully rest up well during the deload next week and be ready to go again for the last 4 weeks.

DylanJM

Tuesday 3rd of May:

Week 8 of 12

Power Snatch + OHS:

(55/2+2)2, 60/2+2

Power Clean & Jerk:

(73/2+2)3

Snatch Deadlift:

70/3, (80/3)2

Front Squat:

73/3, (85/3)3

Deload week. Felt pretty rough during this. Should begin to feel better towards the end of the week.

DylanJM

Thursday 5th of May:

Power Snatch:

(55/3)3

Snatch:

65/2, (70/1)2, (74/1)5, 80/1

Power Clean & Jerk:

(73/2+2)2, (85/1+1)4

Snatch Pull:

85/3, (95/3)2

Front Squat:

75/3, 90/3, (100/3)3

Snatches were good.

DylanJM

Saturday 7th of May:

Power Snatch:

(55/2)2, (65/1)3, (70/1)3

These felt really good.

Clean & Jerk:

(74/3+1)2, (86/2+1)2, 108/1+F, 98/F

Loaded 108 instead of 98 by accident like a dope. Cleaned it but realised was amiss so dropped it before the jerk. Went back down to 98 but clarked the clean so I just called it a day. I was feeling pretty rough at this point anyway.

Clean Pull:

(110/2)3

Front Squat:

75/3, 90/3 100/3, (110/3)4

Press:

(40/3)2, 50/3, 60/2, 70/F

DylanJM

Monday 9th of May:

Week 9 of 12

Power Snatch:

(55/2)3

Snatch:

55/2, 65/1, 70/1, (74/1)3, (78/1)3, (82/1)2, 82/F

Lost concentration on the last 82 single.

Power Clean & Jerk:

(74/2+2)2, (86/1+1)2, (92/1+1)4

Snatch Pull:

90/3, (95/3)2

Front Squat:

75/3, 90/3, (100/3)3

Week 1 of the competition cycle. Less volume (800 reps over 4 weeks instead of the 1050 in the prep cycle) and higher intensity (more 90% lifts).

DylanJM

Wednesday 11th of May:

Power Snatch:

(55/2)2, (65/1)2, (70/1)4

Not great.

Clean & Jerk:

(74/2+1)2, (86/1+1)2, 98/1+1, 102/1+1, (104/1+1)2

Clean Pull:

(110/3)3

Front Squat:

75/3, 90/3, 100/3, 110/3, (115/3)2, 110/3

Press:

40/4, 50/4, 55/4

DylanJM

Saturday 14th of May:

Snatch:

(55/2)2, 65/1, 70/1, 74/1, 78/1 (82/1)3

Clean & Jerk:

(74/2+1)2, (86/1+1)2, 98/1+1, 104/1+1, (110/1+1)3

Front Squat:

75/3, 90/3, 105/3, 115/3, (120/3)2, 125/3

Snatch RDL:

(70/4)3, 80/4

Forgot to log this training session. Was pretty good. Snatches were ok but not great. C&J were good, jerking it is actually the easy bit. Getting the bar onto my shoulders is another story, still lots of work to do on my pull. Squats were surprisingly tough, I guess the C&Js took the energy out of me. I was ill later that night and felt pretty rough on Sunday so I might take today's session a bit easier.

DylanJM

Monday 16th of May:

Power Snatch:

(55/2)2, (65/1)2, (70/1)2

Power Clean & Jerk:

(74/2+1)2, (86/1+1)2, (92/1+1)

Snatch Pull:

(90/3)2, 100/3

Front Squat:

75/3, 90/3 (100/3)2

Ok session considering how I felt on Saturday night. Definitely a good choice to go with the lighter week this week than the heavier one.

DylanJM

Wednesday 18th of May:

Power Snatch:

(55/2)3

Snatch:

55/2, 65/1, 70/1, 74/1, 78/1, (82/1)2, (82/f)2

Snatches felt off today. Misses were pretty close though.

Power Clean & Jerk:

(74/2+1)2, (86/1+1)2, 98/1+1, 102/1+1, 106/1+1

102 is a 2kg PB. Not sure on the depth of the 106 but definitely wasn't a full clean. Likely caught it about parallel. Should have taken 104.

Front Squat:

75/3, 90/3, 105/3, 115/3, 125/2, 135/2, 145/1, 155/1

155 is a 2.5kg PB. Was a bit slow and lost position slightly, bit of an ego lift tbh. The 145 was better.

Snatch RDL:

(70/4)3

Press:

40/3, 50/3, 60/2

Good session, body weight was 89.5kg. The squat numbers really illustrate that my pull strength needs to improve. I have the legs to stand with a 130kg clean but I haven't a hope of pulling and getting under 130kg. My numbers in the power snatch and power clean are improving though which is a good sign that things are going in the right direction. I think some extra grip strength will help on the snatch so I've started working on that also.

DylanJM

Friday 20th of May:

Power Snatch:

(55/2)2, 65/1, 70/1, 74/1, 74/1 (full snatch), 74/f

Awful

Clean & Jerk:

(74/2+1)2, (86/1+1)2, 98/1+1, 104/1+1, 110/1+1, 110/1+f

Clean Pull:

(110/3)3

Back Squat:

75/3, 90/3, 105/3, (115/3)3

Rough training session. Snatches were awful. Surprisingly, I got up to 90% in the C&J but could only get 1 single (was meant to do 3). Definitely feeling foggy after Wednesday's training. Squats were heavy and slow

DylanJM

Monday 23rd of May:

Power Snatch:

(55/2)3

Snatch:

55/2, 65/1, 70/1, (74/1)4, (78/1)4, (82/1)3, 82/f, 86/f

Power Clean & Jerk:

(74/2+1)2, (86/1+1)4, (94/1+1)2, (90/1+1)2

Snatch Pull:

(82/3)3, 90/3

Front Squat:

75/4, 90/4, (100/4)3

Two weeks to go!!!

DylanJM

Wednesday 25th of May:

Power Snatch:

(55/2)2 (65/1)2 (70/1)4 (65/1)2

Clean & Jerk:

(74/2+1)2 (86/1+1)2 98/1+1 (104/1+1)3 100/1+1

Clean Pull:

(100/3)2 110/3 120/3

Back Squat:

75/3 90/3 105/3 115/3 130/3 (145/2)2 150/2 115/3

Press:

(40/4)2 50/4

Woeful training session. Wasn't feeling the quick lifts at all. Strength lifts were fine though which is a good sign. Last heavy workout on Saturday, hopefully I'll be feeling a bit better for that.

DylanJM

Friday 27th of May:

Pull + Snatch:

(55/2+2)4

Power Clean + Front Squat:

(74/2+2)4

DylanJM

Saturday 28th of May:

Snatch:

(55/2)2, 65/1, 70/1, 74/1, 78/1, (82/1)3, 82/f

Clean & Jerk:

(74/2+1)2, (86/1+1)2, 98/1+1, 104/1+1, (110/1+1)2, 100/1+1

Front Squat:

75/3, 90/3, 105/3, 115/3

Not a great session tbh. Snatches didn't feel great but still managed three of the four singles, weren't pretty though. clean and jerks were off as well so cut it after the two singles at 110. Taper week next week with the comp on next Sunday. Openers are 85/115 which should be fine judging by how training was going up until the start of last week. The last week of training hasn't been great though which has me slightly worried. Hopefully I'll start to feel better as I taper.

DylanJM

Monday 31st of May:

Snatch:

(55/2)2, 65/1, 70/1, (74/1)4

Clean & Jerk:

(74/2+1)2, (86/1+1)2, (98/1+1)3

Clean Pull:

(110/2)3

Front Squat:

75/3, 90/3, 100/2, (110/2)4

Press:

(40/3)3

Good Morning:

(40/3)3

DylanJM

Wednesday 1st of June:

Snatch:

(55/2)2, (65/1)2, (70/1)2

Clean & Jerk:

(74/2+1)2, (86/1+1)3

Snatch Pull:

(85/2)3

Front Squat:

75/3, 90/3, (100/2)3

Right shoulder feeling a bit weird, slightly impinged. I get that from time to time although I haven't had it for a loooong time. Of course it would show up just before a competition. Hopefully it'll clear up over the next couple of days.

DylanJM

Friday 3rd of June:

Power Snatch:

(55/2)2, (60/1)4

Power Clean + Squat + Jerk:

(74/1+1+1)4

Front Squat:

(90/2)2

Feelin good. Shoulder still a bit dodgy but I can lift, hopefully it'll be fine by Sunday.

Alf Veedersane

Good luck in the comp.

DylanJM

Thank you!

Alf Veedersane

It's cool how your openers were once your total target!

Hopefully the injury is no more than a niggle you can forget come lifting time!

DylanJM

Yeah, it nice to see some progress in my starting weights. Hopefully in a few months they'll be easy training weights!

Shoulder feels fine today, should be grand for tomorrow.

DylanJM

2016 Leinster Open

BW: 90.5

Snatch: 85x, 90x, 90x
Clean & Jerk: 113, 120x, 125x

Nailed my snatch opener but forgot to wait for the down signal. Lost grip on the first attempt at 90. Better attempt on the third but lost it behind.

C&J felt heavy so drooped opener to 113 which was a make. Missed jerk on 120 and missed the clean on 125.

Embarrassed. Best prepared I've been for a comp and I let it go to waste. I wanted 95/125 today.

I suppose I had to bomb sometime. Onwards and upwards. I at least learned some lessons today which is good.

DylanJM

Monday 13th of June:

Snatch:

(54/4)2, (63/4)3

Power Clean & Jerk:

(72/2+1)4

Snatch Pull:

(82/4)3

Front Squat:

72/3, 84/3, (96/3)2, 105/2

Took last week off, was very close to insanity by Sunday. Back to it today thankfully. I was really, really, really stiff today. The elbow tendonitis (or whatever it is) in my right elbow actually felt much worse after the break and even started to appear in my left elbow so I guess actually training as normal is the best thing for it. It doesn't really bother me once I have warmed up and done some front rack stretches anyway but I'd still rather it not be there, it's just not a very pleasant.

Next 6 weeks or so will be pretty light in the sn/c&j but with high rep sets. Hopefully I can use this time to iron out some tech issues, get in shape and build some work capacity. Strength work (pulls and squats) will remain pretty much the same as what I usually do.

DylanJM

Wednesday 15th of June:

Power Snatch:

(55/1+1)4

Clean + Squat + Jerk:

(72/2+2+2)2, (84/2+2+2)4

Clean Deadlift:

96/4, 108/4, 120/4

Squat:

72/4, 84/4, 96/4, (110/4)3

DB Bench Press:

(20/4)3

DylanJM

Friday 17th of June:

Snatch:

(55/3)3, (65/3)3

Power Clean + Push Press:

(73/2+3)3

DylanJM

Saturday 18th of June:

Pull + Hang Power Snatch:

(55/2+2)4

Clean & Jerk:

(73/3+1)2, (85/3+1)3

Squat:

75/3, 90/3, 105/3, 115/3, (125/3)2, 135/3

Good Morning:

(50/4)4

DylanJM

Monday 20th of June:

Snatch:

(55/4)2, (65/4)2, (70/4)2

Power Clean & Jerk:

(73/2+1)2, (78/2+1)3

Snatch Deadlift:

74/4, 84/4, (94/4)2

Front Squat:

75/3, (90/3)2, (100/3)4

DylanJM

Wednesday 22nd of June:

Power Snatch:

(55/2)2, (60/2)3

Clean + Squat + Jerk:

(73/2+2+2)2, (85/2+2+2)3, (90/2+2+2)2

Clean Deadlift:

98/4, (110/4)3

Squat:

75/4, 90/4, 105/4, (115/4)4

Bench Press:

(60/4)4

DylanJM

Friday 24th of June:

Snatch:

(55/3)2, (65/3)2, (70/3)2

Power Clean + Push Press:

(73/2+3)4

DylanJM

Sunday 26th of June:

Snatch Deadlift + Power Snatch:

(55/2+2)3, (60/2+2)2

Clean & Jerk:

(73/3+1)2, (85/3+1)2, (90/3+1)2

Squat:

75/3, 90/3, 105/3, 115/3, 125/3, (135/3)3

Good Morning:

(40/4)3, 50/4

DylanJM

Last two triples with 135kg from today.

https://www.youtube.com/watch?v=9aebgHInizg

Alf Veedersane

Smoooooth.

DylanJM

Tuesday 28th of June:

Pull + Snatch:

(55/1+2)3, (60/1+2)3

Pull + Power Clean & Jerk:

(73/1+2+2)3, (80/1+2+2)3

Squat:

75/3, (90/2)3

Light week. Felt pretty rough during this training session.

DylanJM

Thursday 30th of June:

Snatch:

(55/3)2, (65/3)3

Power Clean & Jerk:

(73/3+1)2, (85/2+1)2

Snatch Deadlift:

85/3, (95/3)2

Front Squat:

75/3, 90/3, (100/3)3

Good Morning:

(40/4)3

DylanJM

Saturday 3rd of July:

Slow Pull Snatch:

(55/3)2, (65/2)3

Clean + Squat + Jerk:

(73/2+2+2)2, (85/2+2+2)3

Clean Deadlift:

100/2, 115/2, 130/2

Weak

Squat:

75/3, 90/3, 100/3, (110/3)4

DylanJM

Monday 4th of July:

Snatch:

(55/3)2, (65/3)3, (70/3)3

Power Clean + Push Press + Jerk:

(73/2+2+1)5

Snatch Deadlift:

85/6, 90/3, 95/3, 100/3

Front Squat:

75/3, 90/3, (105/5)3

DylanJM

Wednesday 6th of July:

Block Power Snatch:

55/4, (60/3)4

Clean + Squat + Jerk:

(73/2+2+2)2, (85/2+2+2)3, (90/2+2+2)3

Clean Deadlift:

100/5, 115/5, 125/5

Squat:

75/4, 90/4, 105/4, (120/4)5

Bench Press:

(60/4)2, (70/3)2, 60/6

DylanJM

Friday 9th of July:

Snatch:

(55/3)2, (65/3)2, (75/3)3

Pull + Power Clean + Jerk:

(73/2+2+1)3, (80/2+2+1)3

DylanJM

Sunday 11th of July:

Pull + Power Snatch:

(55/2+2)3, (60/2+2)3

Clean & Jerk:

(73/3+1)2, (85/3+1)2, (90/3+1)2, 95/3+1

Squat:

75/3, 90/3, 105/3, 115/3, (125/3)2, 135/3, (145/3)2

the two sets with 145 were a bit slow

Good Morning:

(40/4)5

DylanJM

Tuesday 12th of July:

Snatch:

(57.5/3)2, (67.5/3)2, (72.5/3)2, 77.5/3

Power Clean & Jerk:

(75/2+2)3, (82.5/2+2)

Snatch Deadlift:

85/4, 95/4, 105/4

Front Squat:

75/3, 90/3, (100/3)3, 110/3

DylanJM

Thursday 14th of July:

Block Power Snatch:

57.5/4, (62.5/3)3

Clean + Squat + Jerk:

(75/2+2+2)2, (87.5/2+2+2)3, 95/2+2+2, (100/1+1+1)2

Clean Deadlift:

112.5/4, 125/4, (137.5/2)2

Squat:

75/4, 90/4, 105/4, 115/3, 130/3, 140/3, 150/3

Quick lifts were rough but squats were goooood.